The one arm Plank

Exercise Challenge – The one arm Plank

How did you get on last week with the one leg plank?

The plank is a great exercise for your abs and your whole body: legs, shoulder stabilisers, back and arms.  The one arm plank works on your back stabilisers and rotators as well as really focusing on your shoulder stabilisers.  By lifting one arm your obliques and spinal rotators switch on to stop your torso from dropping on that side whilst your shoulder stabilisers work extra hard on the supporting side.  Making it a harder exercise than the normal plank.

My challenge for you, is to start with a one arm plank today and time how long you can stay up for on each side.  Then tomorrow try and beat your time, and then next day try and beat that time and see what you can hold by the end of the week.

DON’T let your back sink in the middle or stick your bum up in the air. Always opt for an easier option if you start to lose your form, as a sinking back can cause back injury.

Well done with the 3 week plank challenge, you should have abs of steel by now!

Let me know how many seconds/minutes/hours you manage to hold it for.

If you want some inspiration then watch the world champion who managed to hold a plank for 5 hours and 15 minutes. He is 57 years old, so it just goes to show that age has no barrier!